IT’S SATURDAY DECEMBER 7th!
IT’S THE HOLIDAY SEASON!
Menus and shopping lists for Dec. 8 – 13 and 15 – 20
Another great week of dining lies ahead. It’s time to plan ahead and create your grocery orders.
Wintertime seems to cry out to have comfort-food, homemade soups on hand. You’ll make an old-fashioned split pea soup tomorrow, so I’m suggesting you pick up the items on the attached grocery list today.
Many of us have turned to online shopping apps and grocery delivery services over the past two years. For those who continue to utilize these services, we will continue providing two weeks of shopping lists so you can order ahead when you prefer.
This Week’s Recipes
December 8 – 13
Create a Master Grocery List
Start by downloading the grocery list of the first recipe you plan to cook. Save it as “Master List”. Then add other items from remaining recipes you plan to cook.
Sunday: Old-fashioned Split Pea Soup
We’re in the throws of winter and soup always makes us feel cozy. I think you’ll enjoy this version of old-fashioned split pea soup. I took the recipe my mother taught me and gave it a couple of tweaks.
The history of split pea soup dates back to ancient Greece and Rome. It’s now found throughout the world in various forms. Years ago you would often find pea soup featured as a restaurant special late in the week. That’s because the ham was used up and it was time to boil the bone for soup stock.
Grocery List: Old-fashioned Split Pea Soup
Old Fashioned Split Pea Soup
Produce
garlic (if needed)
1 large yellow onion
1 head red or green leaf lettuce
1 bunch curly parsley
fresh basil leaves
1 cucumber
1 red bell pepper
celery (if needed)
2 carrots
1 pint cherry tomatoes
Canned/Dried Foods
12 oz. dried split peas
two 32 oz. boxes low sodium vegetable broth
bay leaf (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
plain, nonfat yogurt
smoky tempeh
Additional Items
1 loaf hearty artisan bread or artisan rolls (1 roll per diner)
Monday: Tortellini with Hummus and Arugula
Middle-Eastern and Italian cuisines marry up in a most interesting pairing tonight. You’ll be serving cheese tortellini in an Italian White Sauce flavored with feta cheese. A scoop of Traditional Middle-Eastern hummus adds a happy finish to the flavors.
The dinner is finished with a savory arugula, tomato and toasted almond salad.
Grocery List Tortellini with Hummus and Arugula Salad
Tortellini with Hummus and Arugula
Produce
garlic (if needed)
1 yellow onion
red or green leaf lettuce (if needed)
one bag baby arugula
1 cucumber (if needed)
cherry tomatoes (if needed)
1 large Roma tomato
1 golden bell pepper
Canned/Dried Foods
one 15 oz. can garbanzo beans
tahini (if needed)
low sodium veggie broth (if needed)
low sodium soy sauce (if needed)
balsamic vinegar (if needed)
good olive oil (if needed)
honey (if needed)
dry oregano leaves (if needed)
ground cumin (if needed)
Chilled Foods/Dairy
shredded Parmesan cheese (if needed)
crumbled feta cheese
9 oz. cheese tortellini
plain, nonfat yogurt
Tuesday: Fish Tacos
Fish tacos are on the menu. If you don’t have leftover fish, you can cook some. I’ve even used the plant-based “f’sh fillets” by Gardien. They worked quite well. Just bake them per package instructions.
The tacos are served with a quick tarter sauce, shredded cabbage, lettuce, seared peppers and homemade Quick, Low-sodium Tomato Salsa. Serve some vitamin rich kiwis as a finish.
Grocery List Fish Tacos
Fish Tacos
Produce
garlic (if needed)
sweet onion(if needed)
Napa cabbage (if needed)
red leaf lettuce (if needed)
1 jalapeno pepper
1 Anaheim pepper
2 Roma tomatoes
fresh cilantro
2 limes
1 lemon
2 kiwi or fresh seasonal fruit of choice (one per diner)
Canned/Dried Foods
one 15 oz. can no-salt diced tomatoes
sesame oil(if needed)
capers (if needed)
dill pickle (if needed)
capers (if needed)
rice wine vinegar(if needed)
low-fat or vegan mayo (if needed)
Meat/Fish/Poultry
6 oz. fresh cod
Chilled Foods/Dairy
sharp cheddar cheese (if needed)
1 pint fresh tomato salsa (if not making quick low-sodium salsa)
plain, nonfat yogurt (if needed)
Wednesday: Broccoli Stir-fry with Lemon/Basil Sauce
A delicious version of stir-fry with an Asian lemon sauce will step into the spotlight tonight.
Broccoli, browned mushrooms, onion, red bell pepper and Chik’n strips (or optional sliced chicken breast) harmonize with a the light lemon sauce in a tasty and memorable stir-fry. Hearty brown rice anchors the ensemble as a steady and dependable base.
Grocery List Lemon Chicken/Broccoli Stir-Fry
Lemon Chicken/Broccoli Stir Fry
Produce
garlic (if needed)
yellow onion (if needed)
1 red bell pepper
1 lb. broccoli
7 oz. medium Creimini mushrooms
2 lemons
Canned/Dried Foods
brown rice (if needed)
one 6 oz. can sliced water chestnuts
low-sodium vegetable broth (if needed)
honey (if needed)
Prepared mustard (if needed)
Low-sodium soy sauce (if needed)
rice wine vinegar (if needed)
cornstarch (if needed)
white wine to cook with (if needed)
Frozen Foods
Plant-based Chickenless tenders or equivalent product (if plant-based)
Meat/Fish/Poultry
2 boneless, skinless chicken breasts (if eating meat)
Chilled Foods/Dairy
Thursday: Kale with White Beans and Caramelized Onion
Seriously good kale and white beans is what’s for dinner tonight!
The kale and beans sit atop a bed of high-protein quinoa and are served with creamy caramelized onion. Plates are garnished with chopped, fresh tomato and Parmesan cheese.
Grocery List: Kale, White Beans and Caramelized Onion
Kale with White Beans and Caramelized Onion
Produce
garlic (if needed)
1 large yellow onion
1 bunch Lacinato or Dino kale
2 Roma tomatoes
Canned/Dried Foods
quinoa (if needed)
one 15 oz. can Great Northern beans
low-sodium vegetable broth (if needed)
rice wine vinegar (if needed)
Tabasco sauce (if needed)
white wine to cook with (if needed)
No Frozen Foods or Meat Today
Chilled Foods/Dairy
nonfat, plain yogurt (if needed)
shredded Parmesan cheese (if needed)
Friday: Asian Rice Bowl
It’s Friday and using Wednesday’s leftovers, you’ll create a delicious rice bowl tonight.
You’ve got leftover stir-fry and rice. You’ll only need to prepare the fresh ingredients and the dressing. Dinner in 25 minutes folks!
Grocery List Asian Rice Bowl
Asian Rice Bowl
Produce
garlic (if needed)
onion (if needed)
fresh basil leaves (if needed)
red or green leaf lettuce (if needed)
cucumber (if needed)
Napa cabbage (if needed)
3 Roma tomato about 16 cherry tomatoes (if needed)
fresh ginger root (if needed)
Canned/Dried Foods
low-sodium vegetable broth (if needed)
sesame oil (if needed)
rice wine vinegar (if needed)
low-sodium soy sauce (if needed)
Dijon mustard (if needed)
honey (if needed)
Frozen Foods
Plant-based Chickenless tenders (if plant-based)
Meat/Fish/Poultry
1 boneless, skinless chicken breast (if no cooked breast at home)
Chilled Foods/Dairy
leftover cooked rice (in fridge at home)
leftover stir fry (in fridge at home)
Next week’s recipes if you’re ordering
1 week ahead.
December 15 – 20
Create a Master Grocery List
Start by downloading the grocery list of the first recipe you plan to cook. Save it as “Master List”. Then add other items from remaining recipes you plan to cook.
Sunday: Vegetarian Chili with Cornbread
We’re full-speed-ahead into the Holiday Season, and if you don’t already have guests, you may be getting some. This is a good recipe to have in your pocket, whether you’re a host or a helpful guest.
The preparation time accounts for the assembly, basic cooking and time to rest. You should make the chili mid -afternoon so that you can let it rest for a few hours before dining. Chili just gets better as it sits.
Grocery List: Vegetarian Chili with Old-fashioned Cornbread
Vegetarian Chili and Cornbread
Produce
garlic (if needed)
1 yellow onion (if needed)
celery (if needed)
1 Jalapeno pepper
1 red bell pepper
1 green bell pepper
Canned/Dried Foods
2 C. old- fashioned, pure cornmeal flour
olive oil (if needed)
one 24 oz. box low-sodium vegetable broth
one 29 oz. can no salt chopped tomatoes
one 15 oz. can tomato sauce
two 15 oz. cans black beans
one 15 oz. can pinto beans
baking soda (if needed)
canola oil (if needed)
Frozen Foods
Frozen corn (if needed)
Meat/Fish/Poultry
Chilled Foods/Dairy
Extra-sharp cheddar cheese (if needed)
low-fat buttermilk (if needed)
eggs (if needed)
Monday: Lacinato Kale with Egg and Roasted Potato Rounds
Lacinato kale plays the leading role in tonight’s production, but it’s the supporting cast that makes this ensemble sing. Smoky tempeh delivers a powerful performance (filling the role of bacon) and poached eggs anchor this tasty production with savory richness. This memorable ensemble is completed with caramelized potato slices. Bravo to the comfort food experience!
Grocery List: Lacinato Kale with Egg and Roasted Potato
Lacinato Kale with Egg and Roasted Potato Rounds
Produce
garlic (if needed)
onion (if needed)
one bunch Lacinato kale
2-3 medium red potatoes
2 kiwis
Canned/Dried Foods
low-sodium vegetable broth (if needed)
low-sodium soy sauce (if needed)
balsamic vinegar (if needed)
olive oil (if needed)
Frozen Foods
None today
Meat/Fish/Poultry
None today
Chilled Foods/Dairy
smoky tempeh (if needed)
eggs (if needed)
Tuesday: Chard with Poached Pear, Dried Tart Cherries and Roasted Pecans
Tonight you’ll serve a chard dish that has a holiday look. Toasted pecans and dried tart cherries dot this greens dish which is served over warm, nutritious quinoa. It looks good and will set well after the heavy holiday meals and snacks that seem unavoidable during this season.
Grocery List Chard, Pecans and Dried Sour Cherries
Chard with Winter Pear, dried cherries, and toasted Pecans
Produce
garlic (if needed)
yellow onion (if needed)
1 bunch Swiss chard
1 ripe winter pear
3 oz. dried, tart cherries
10 pecan halves
Canned/Dried Foods
tricolor quinoa (if needed)
low-sodium vegetable broth (if needed)
low-sodium soy sauce (if needed)
balsamic vinegar (if needed)
white wine to cook with (if needed)
Frozen Foods
Chickenless tenders (if going meatless)
Meat/Fish/Poultry
1 boneless skinless chicken breast (if eating meat)
Chilled Foods/Dairy
crumbled Gorgonzola cheese
Wednesday: Caesar Salad with Sliced Chicken
It’s a holiday salad! Legend has it that chef Caesar Cardini created this classic American salad back in 1924 when his restaurant was running out of food. It is said that over a long July 4th weekend, with supplies running low, he started grabbing what he had left in the kitchen; lettuce stalks, garlic, eggs, Parmesan cheese and croutons. Voila! The Classic Caesar Salad was created out of necessity.
Tonight we’ll make the salad with Romaine lettuce, red bell peppers, cucumbers, tomatoes and sweet onion. It’s topped with sliced Chick’n Strips and a delicious eggless Caesar Dressing. I also skip the croutons and serve it with fresh bread or toast. Buon Appetito!
Grocery List: Caesar Salad with Sliced Chicken
Grocery List: Caesar Salad with Sliced Chicken
Produce
garlic (if needed)
Sweet or red onion (if needed)
Romaine lettuce
1 cucumber
red bell pepper (if needed)
6 medium cremini mushrooms
2 Roma tomatoes or 6 cherry tomatoes
1 lemon
one orange
Canned/Dried Foods
Low-sodium vegetable broth (if needed)
good extra-virgin olive oil (if needed)
Dijon mustard (if needed)
Worcestershire Sauce (if needed)
Frozen Foods
Plant-based Chicken Strips of choice(if eating plant-based)
Meat/Fish/Poultry
1 boneless, skinless chicken breast (if eating meat)
Chilled Foods/Dairy
shredded Parmesan cheese (if needed)
Vegannaise (if needed)
Additional Items
A loaf of your favorite artisan bread
Thursday: Quinoa Cakes andRed Lentil Dahl
For dinnier tonight, you’ll make quinoa cakes surrounded by a brightly flavored dal (soft-cooked lentils). A green salad with Satsuma orange sections accompanies. This is a comfort-food meal inspired by a number of cultures.
Red lentils featured in this recipe are split and will cook a little faster than green or brown lentils.
Grocery List: Quinoa Cakes with Red Lentil Dal
Quinoa Cakes with Red Lentil Dal
Produce
garlic (if needed)
1 red onion
one bunch green onions
1 head red or green leaf lettuce
1 bunch fresh cilantro (if needed)
fresh basil (if needed)
1 medium russet potato
1 cucumber
celery (if needed)
1 pint cherry tomatoes
1 lemon
2 mandarin oranges
Canned/Dried Foods
quinoa (if needed)
12 oz. red lentils
3 oz. sun dried tomatoes
bay leaf (if needed)
white wine to cook with (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
shredded Parmesan cheese (if needed)
crumbled feta cheese (if needed)
Friday: Leftover Night!
Whatever’s easy and good to eat that is still in your fridge is fair game. Make a creative fresh salad to highlight your smorgasbord. Do you have leftover meatballs? Maybe something to make a creative fresh salad.